Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 282037 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2790 on: July 23, 2021, 06:41:30 PM »
W2push3:
BW: 166.8

Incline pause BB
Bar/95/135/170/190 x 6,3,2,1 RP

1 arm incline laterals
5/10/15-10-5-0 drop

1 leg extension
25/40/50 x 14,4,4,4,2 myoreps

DB shrug:
50/60/70

Rope pushdown
30/40 x 11,3,3,3,2 myoreps

Donkeys
25
2 sets DT
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2791 on: July 24, 2021, 11:00:47 AM »
W2Pull3:

Landmine rows:
25/50/75/100/120 x 6,3,3 RP

Banded landmine RDL
60/95/110 x 12

Deadstop rear delt
20/25 x 12,3,3,3,2 myoreps

Straight arm pulldown
50/60 x 12,3,3,3,2 myoreps

EZ reverse curl SS curl
Bar/40/50 myorep wide curls after narrow

Tibialis Anterior
45/45/45

Seated calf SS weighted donkeys
3 sets
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2792 on: July 26, 2021, 11:37:12 AM »
W3push1
BW: 167.3

Heel elevated pause fronts
Bar/95/135/185/205 x 6,3,3 RP

CGBP:
135/185/210 x 6,3,2,1 RP

Incline DB 4:2:0
45/50 x 10

Incline facing laterals:
5/10/15-5-0 dropset

1 leg donkeys

6am

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2793 on: July 27, 2021, 05:27:03 PM »
W3pull1:
BW: 166.6

Sumo
135 x 6
225 x 6
315 x 6
365 x 6,3,2,1 RP

Pullovers
50/60 x 10 slow ecc

Head supported rear delt
20/25 x 12,3,3,3,3,2 myoreps

Spider curls
20/25/30-15 drop

Hammers
20/20

Tibialis Anterior
30/30/30

Seated calf
3 sets
Donkeys x 100

6am
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2794 on: July 28, 2021, 04:40:19 PM »
W3push2:
BW: 164.3

Partial laterals SS dB press
Bar/15
25/95
30/115 x 6, 15lb full ROM

Landmine hacks
25/45/70/100 x 16

EZ skullz
bar/40/50 x 10 SS press

Incline fly
35/50-30 x 11 dropset

Donkeys
3 sets
1 leg burnout

Dun
6am
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2795 on: July 29, 2021, 05:49:55 PM »
W3pull2:
BW: 165.5

Neutral pulldown pause
76/120/145/165 x 6,3,3 RP

Narrow mid cable row: 4:1:0
120/125 x 10

2 leg curls:
35/60/85 x 12,3,3,3,2 partial x 20

Lying rear delt
25/30 drop 15

Incline slow ecc curls:
20/25/30 drop 15

Incline hammers
20/20

Tibialis Anterior
35/35/35

Seated calf
3 sets heavy, last set RP
Donkey burnout

6am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2796 on: July 30, 2021, 02:26:37 PM »
W3push3
BW: 165

Incline BB
95/135/175/195 x 6,3,2,1

1 arm incline laterals
10/15-10-5-0 dropset

1 leg extension
25 x 20
40 x 12
50 x 15,4,4,3 myoreps

Seated DB shrug
3 sets

Rope pushdown
30/35/40 RP drop to 30 RP

Donkeys
25
2 sets DT
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2797 on: July 31, 2021, 05:31:13 PM »
W3pull3:

Narrow landmine row
25/50/75/100/125 x 6,3,3 RP

Banded landmine RDL
60/95/120 x 12

Deadstop rear delt
20/25’x 12,3,3,3,3,3,2 myoreps

Straight arm pulldown
50/60 x 12,3,3,3,2 myoreps

Ez reverse curl SS curl
Bar/40/50 RP curls

Tibialis Anterior
45/45/45 drop 25

Seated calf SS weighted donkeys
3 sets
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2798 on: August 02, 2021, 07:58:57 AM »
W4push1:
BW: 166

Heel elevated pause highbar
Bar/135/185/225/255 x 6,3,2,1 RP

CGBP:
135/185/215 x 6,3,2,1

Incline tempo pause DB:
50/50

Incline facing laterals
15/15-5 dropset

1 leg donkeys:
3 sets, last one back/forth continuous then 2 leg burnout

6am, squats felt crusty, little pop in low back during warmups, hammy tightened up as well, lol no pussies
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2799 on: August 03, 2021, 01:19:43 PM »
W4pull1:
BW: 164.7

Sumo
135/225/315 x 6
Felt snap city ish, quit there

1 leg glute thrust x 20/leg

Pullovers
50/60 x 12

Head supported rear delt
20/25 x 12,3,3,3,3,2 myoreps

Spider curls
20/25/30-20 drop

Preacher hammers 1 1/2 rep
20/20/15

Tibialis Anterior
30/30/30

Seated calf 1 1/2 reps
3 sets

Donkeys x 100

Dun

Lame sumo, I had inner hammy, glute and odd low back pains from yesterday’s squats. Didn’t want to visit snap city
Otherwise fine
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2800 on: August 04, 2021, 05:27:49 PM »
W4push2:
BW: 165

Partial laterals SS BB press
15/bar
25/95 x 8
30/115 x 7 SS full rom laterals 15lb

Landmine hacks
Bar/45/70/105 x 16

EZ skullz
40/50/60 x 10 SS press

Incline fly:
35 x 12
50/35 dropset (10-8)

Donkeys
3 x 30 ascending 🔥
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2801 on: August 05, 2021, 06:27:32 PM »
W4pull2:
BW 164.6

Pause neutral pulldown
80/130/145/170 x 6,3,3 RP

Slow ecc midcable row:
120/125 x 10 HLOS

1 leg seated curl
35 x 20
60 x 12
85 x 12,3,3,3,3 partials myoreps

Lying rear delt
25/30-15 drop

Tibialis Anterior
50/50/50

Incline curls
20/25/30-15 dropset

Incline hammers
25/25-15 dropset

Seated calf
3 sets heavy RP
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2802 on: August 06, 2021, 11:46:23 AM »
W4push3
BW: 165

Incline BB
135/185/200 x 5,2,2,1 RP

1 arm incline laterals
5/10/15-10-5-0 drop

1 leg extension
25 x 20
40/55 x 12,3,3,3,2 myoreps

Seated DB shrug
60/60/60-45 drop

Rope pushdown
30/40 x 12,3,3,3,2 drop to 20

DT’s x 2 seta
« Last Edit: August 08, 2021, 04:08:22 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2803 on: August 08, 2021, 04:11:36 PM »
W4pull3:

Landmine row:
25/50/75/100/130 x 6,3,3 RP

Banded landmine RDL:
35/70/105/130 x 12

Deadstop rear delt
20/25 x 12,3,3,3,3,2 myoreps

Straight arm pulldown
50/60 x 12,3,3,3,2 myoreps

Ez reverse curl SS curl
Bar 20/20
40
50 then RP

Tibialis Anterior
30lbs 3 x 20

Seated calf SS weighted donkeys
12/14/16 reps x 3 sets
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2804 on: August 09, 2021, 09:48:54 AM »
W5push1:
BW: 165.2

Heel elevated pause highbar:
Bar/135/185/225 x 6
265 x 5-225 x 3-135 x 5 dropset

CGBP:
135/185 x 6
220 x 5,2,2,1 RP

Incline DB: 4:2:0
45/50 x 10 HLOS

Incline facing laterals
15/15-5-0 drop

1 leg donkeys
Continuous back/forth to failure

5:45am
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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